veggie egg bites: high protein meal prep

Simple Veggie Egg Bites [High Protein Meal Prep]

Are you looking for an easy, healthy, delicious, AND high protein meal prep? Sounds like you’re in the right place! These veggie egg bites are a perfect addition to any weekly breakfast rotation. 

I’ve said it numerous times, my ideal breakfast is something that is ready to go in the morning. Mornings can be crazy, and not having to worry about breakfast can somewhat ease morning stress.

These vegetable egg bites are great for meal prepping or eating fresh out of the oven.

The convenience and taste of these veggie egg bites are unmatched!

Are Veggie Egg Bites Healthy?

They sure are! Each ingredient has beneficial properties for our health. 

As a Registered Dietitian, I recommend clients begin their day with a healthy breakfast. We never know what the day will bring, so let’s start on the right foot. 

The Nutrition

Eggs provide protein plus vitamins and minerals. Eggs are considered a perfect protein, meaning they contain all nine essential amino acids. Protein supports growth and repair in the body. Both the egg yolk and egg white provide protein.

The egg yolk also provides choline, selenium, vitamin D, vitamin A, and some B vitamins. These vitamins help with various systems in the body. Choline is especially important for mood and memory. Additionally, adequate vitamin D has been correlated with improved mental health. 

Cottage cheese also provides protein. In addition to growth and repair, protein helps us stay full longer and aids in muscle building. Cottage cheese is also high in calcium and vitamin B12. Calcium supports bone health while B12 may improve mood and memory. 

Eggs provide about 5g of protein per egg and cottage cheese provides around 15g per cup. 

Vegetables are essential for a healthy diet. Not only do they provide countless vitamins and minerals but they have fiber to promote digestion. On top of that, vegetables can hydrate our bodies due to their high water content. You can’t go wrong adding veggies to your eggs! The main goal is to consume a variety of vegetables weekly.

If you’re looking for a variety of healthy breakfast ideas, check out my post on anti-inflammatory breakfast options.

What You’ll Need:

Muffin Tin

Aside from an oven and blender, a muffin tin (or cupcake pan) is required for this recipe.

A silicon muffin tin is recommended. This makes it easier to pop the egg muffins out. 

If you are going to use a traditional muffin tin, grease thoroughly with cooking spray or butter to prevent sticking.

Ingredients:

Ingredients for about 17-18 veggie egg bites.

  • 2 whole eggs
  • 1 cup of liquid egg whites
  • 1 cup of cottage cheese
    • Any preference will work- 2%, low fat, low sodium–anything. 
  • 1/4 cup shredded cheese
  • 1 cup of vegetables, chopped
  • Everything Bagel Seasoning (optional)
  • Dash of salt and pepper

You get to be creative with your ingredients! While the base will remain the same, any vegetable or shredded cheese of preference will work. 

If you are going to use a juicy vegetable, like a tomato, be mindful of the juice and try not to make the egg cups too wet. 

Vegetable Suggestions:

  • Yellow Onion
  • Chopped Spinach
  • Peppers
  • Tomatoes
  • Shredded Carrots
  • Mushrooms
  • Fresh Herbs
  • Broccoli
  • Green Onion

Cheese Suggestions:

  • Shredded Cheddar
  • Shredded Mozzarella
  • Shredded Mexican blend

Directions:

Step 1: Preheat oven to 350°F and thoroughly grease muffin tin.

Step 2: Add cottage cheese, egg whites, and eggs to a blender. 

Step 3: Blend until mixed well (this should only take a few seconds).

Step 4: Pour mixture into a bowl. Mix in chopped vegetables and shredded cheese plus dash of salt and pepper.

Step 5: Pour mixture into each muffin cup, filling about ¾ of the way full (about ¼ cup). Top with Everything Bagel Seasoning.

Step 6: Bake for 25 minutes at 350°F.

Step 7: Allow to cool for 5 minutes once removed from the oven.

Pro Tip: if you’re looking to hide vegetables from little ones (or adults), blend all ingredients in the blender. They wont even know they’re eating veggies!

Additionally, to save yourself time on chopping, you could add all ingredients to the blender. Just note, the egg bites will turn different colors from the vegetables.

Storage:

Egg bites can be refrigerated for up to 4 days or frozen for up to 2 months. 

From refrigerator: microwave on high for 30 seconds.

From frozen: microwave on high for 45 seconds-1 minute. 

veggie egg bites piled onto a pink plate

Veggie Egg Bites

Prep Time 10 mins
Cook Time 25 mins
Course Breakfast
Servings 18 egg bites

Equipment

  • 1 muffin tin
  • 1 blender

Ingredients
  

  • 2 eggs
  • 1 cup liquid egg whites
  • 1 cup cottage cheese
  • 1 cup chopped vegetables
  • 1/4 cup shredded cheese
  • 1 dash salt and pepper
  • 1 tbsp Everything Bagel Seasoning optional

Instructions
 

  • Gather and prepare all ingredients
  • Preheat oven to 350°F and thoroughly grease muffin tin
  • Add eggs, egg whites, and cottage cheese to a blender. Blend until mixed and there are no lumps.
  • Pour the mixture into a large mixing bowl. Mix in vegetables and cheese. Add a dash of salt and pepper.
  • Pour mixture into greased muffin tin, filling each cup about ¾ full (about ¼ cup)
  • Optional: Top with Everything Bagel Seasoning
  • Bake at 350°F for 25 minutes
  • Remove from oven and allow to cool for about 5 minutes prior to enjoying

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